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Kiwifruit vs. Figs — In-Depth Nutrition Comparison

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What are the differences between Kiwifruit and Figs?

  • The amount of Vitamin C, Vitamin K, Vitamin E , and Copper in Kiwifruit is higher than in Figs.
  • Kiwifruit's daily need coverage for Vitamin C is 101% more.
  • Figs contain 13 times less Vitamin E than Kiwifruit. Kiwifruit contains 1.46mg of Vitamin E , while Figs contain 0.11mg.
  • Kiwifruit has less Sugar.

We used Kiwifruit, green, raw and Figs, raw types in this article.

Infographic

Kiwifruit vs Figs infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
5
Figs
Contains more Phosphorus +142.9%
Contains more Potassium +34.5%
Contains more Copper +85.7%
Contains more Iron +19.4%
Contains less Sodium -66.7%
Contains more Manganese +30.6%
Equal in Calcium - 35
Equal in Magnesium - 17
Equal in Zinc - 0.15
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 13% 6% 21% 1% 5% 24% 17% 2%
Contains more Phosphorus +142.9%
Contains more Potassium +34.5%
Contains more Copper +85.7%
Contains more Iron +19.4%
Contains less Sodium -66.7%
Contains more Manganese +30.6%
Equal in Calcium - 35
Equal in Magnesium - 17
Equal in Zinc - 0.15
Equal in Selenium - 0.2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
6
Figs
Contains more Vitamin E +1227.3%
Contains more Vitamin C +4535%
Contains more Folate +316.7%
Contains more Vitamin K +757.4%
Contains more Vitamin A +63.2%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +17.3%
Contains more Vitamin B5 +63.9%
Contains more Vitamin B6 +79.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 12%
Contains more Vitamin E +1227.3%
Contains more Vitamin C +4535%
Contains more Folate +316.7%
Contains more Vitamin K +757.4%
Contains more Vitamin A +63.2%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +17.3%
Contains more Vitamin B5 +63.9%
Contains more Vitamin B6 +79.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Figs
Contains more Protein +52%
Contains more Fats +73.3%
Contains more Carbs +30.8%
Equal in Water - 79.11
Equal in Other - 0.66
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more Protein +52%
Contains more Fats +73.3%
Contains more Carbs +30.8%
Equal in Water - 79.11
Equal in Other - 0.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Figs
Contains less Saturated Fat -51.7%
Contains more Polyunsaturated fat +99.3%
Contains more Monounsaturated Fat +40.4%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
22% 24% 53%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.066 g
Polyunsaturated fat: 0.144 g
Contains less Saturated Fat -51.7%
Contains more Polyunsaturated fat +99.3%
Contains more Monounsaturated Fat +40.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Figs
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Figs Opinion
Net carbs 11.66g 16.28g Figs
Protein 1.14g 0.75g Kiwifruit
Fats 0.52g 0.3g Kiwifruit
Carbs 14.66g 19.18g Figs
Calories 61kcal 74kcal Figs
Fructose 4.35g Kiwifruit
Sugar 8.99g 16.26g Kiwifruit
Fiber 3g 2.9g Kiwifruit
Calcium 34mg 35mg Figs
Iron 0.31mg 0.37mg Figs
Magnesium 17mg 17mg
Phosphorus 34mg 14mg Kiwifruit
Potassium 312mg 232mg Kiwifruit
Sodium 3mg 1mg Figs
Zinc 0.14mg 0.15mg Figs
Copper 0.13mg 0.07mg Kiwifruit
Manganese 0.098mg 0.128mg Figs
Selenium 0.2µg 0.2µg
Vitamin A 87IU 142IU Figs
Vitamin A RAE 4µg 7µg Figs
Vitamin E 1.46mg 0.11mg Kiwifruit
Vitamin C 92.7mg 2mg Kiwifruit
Vitamin B1 0.027mg 0.06mg Figs
Vitamin B2 0.025mg 0.05mg Figs
Vitamin B3 0.341mg 0.4mg Figs
Vitamin B5 0.183mg 0.3mg Figs
Vitamin B6 0.063mg 0.113mg Figs
Folate 25µg 6µg Kiwifruit
Vitamin K 40.3µg 4.7µg Kiwifruit
Tryptophan 0.015mg 0.006mg Kiwifruit
Threonine 0.047mg 0.024mg Kiwifruit
Isoleucine 0.051mg 0.023mg Kiwifruit
Leucine 0.066mg 0.033mg Kiwifruit
Lysine 0.061mg 0.03mg Kiwifruit
Methionine 0.024mg 0.006mg Kiwifruit
Phenylalanine 0.044mg 0.018mg Kiwifruit
Valine 0.057mg 0.028mg Kiwifruit
Histidine 0.027mg 0.011mg Kiwifruit
Saturated Fat 0.029g 0.06g Kiwifruit
Monounsaturated Fat 0.047g 0.066g Figs
Polyunsaturated fat 0.287g 0.144g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Figs
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Kiwifruit
9%
Figs
Minerals Daily Need Coverage Score
14%
Kiwifruit
11%
Figs

Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 7.27g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 3)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.1)
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.